Healthy Foods

The NFL's Secret Muscle Foods

Despite what you may have heard, NFL players don't gnaw on raw meat at training camp. And bulking up for the season doesn't involve bingeing on Big Macs. In fact, if the New York Giant's team nutritionist caught Tiki Barber carrying in fast food bags for lunch, he'd be in big trouble.

While NFL players consume between 5,000-10,000 calories each day during training camp, they're also burning 2,000-3,000 calories on the field in double-session practices. The calories they eat come in the form of healthy foods with high-carbohydrate and protein content, as well as from drinks like milk, smoothies, and sports drinks.

Each food eaten has a purpose, whether it's for hydrating, muscle repair, preventing muscle cramping, or to replace nutrients lost through sweat. At camp, empty calories are banned.

Training Camp Chow

Training camp isn't the time to pack on weight or lean out. That's done in the off-season when team nutritionists like the Giants' Heidi Skolnik, M.S., C.D.N, Cincinnati Bengals' sports dietitian Michele Macedonio, R.D., and Pittsburgh Steelers' team nutrition consultant Leslie Bonci, R.D., work one-on-one with players by evaluating how many calories, carbohydrates, protein, fat grams, and vitamins each player needs every day. They teach athletes how to shop in a grocery store, provide easy meal plans and recipes, and help each player to get their weight up or down, as needed. (See Bonci's weight gain and weight loss plans for the Steelers).

Since most of the nutritionist's work has already been done, these next few weeks are about conditioning. The players are out in the heat, working out four hours a day, so their bodies require foods that provide quick energy, keep them hydrated, and retain muscle mass. "It's hot, and the players' appetites are not that great, so we have to be really selective to make sure they're getting the most out of what they're eating," says Bonci, who's planned the Steelers' meals for 14 years.

Last Friday, like many national football teams do, the Giants team took over a dining hall at the University of Albany. But no mystery-meat or chicken nuggets were in sight. Fiberglass trays and plastic plates remained packed away for the college kids' arrival. The hall transformed into a makeshift restaurant, with table-clothed tables, extra-large ceramic plates and 16-20-ounce cups. Food stations surrounded the area.

Many NFL teams, like the Giants, the Bengals, and Steelers, opt for buffet-style meals served in cafeteria settings. In the morning, players choose from omelet, waffle, and cereal bars, and at night, salad bars, pasta stations, and the grill for dinner. There are lots of healthy food to choose from at every meal to keep muscles stocked with carbs, and to give athletes the fuel they need to stay hydrated and prevent mass from depleting, Skolnik says.

While you probably shouldn't eat the amounts or calories these players do, you can take a cue from their diets to gain energy, prevent cramping, and add to your muscle mass. There are good takeaways from this for everyday men who aren't NFL players or all-star athletes, says Bonci. "Men should learn to treat their bodies like a business, like the NFL players do," she says. That means being proactive about getting enough fluids, using a sports drink instead of water to provide fuel during a workout, and eating foods that will aid in muscle growth and cramping.

Here are 11 healthy foods and beverages the NFL uses to maximize performance, along with easy preparation techniques, and quick recipes and you can cook up at home. If these athletes have time to cook up these simple meals, you can do it, too.

Eggs - Muscle-Building, Immunity, Vision

One egg provides more than 6 grams of protein and 78 calories. They contain A and B vitamins to enhance immunity, nerve response, and vision. Macedonia recommends eating whole eggs only three times a week, because of high cholesterol content.

Crack it open: Make a minute omelet. Coat a microwavable plate with non-stick spray. Mix up a tablespoon of milk with 2-3 eggs, add a few shakes of garlic powder and basil, then spread on the plate. Nuke for 1-minute. When it's still hot, add a slice of cheese and as many cooked vegetables as you wish. Serve with two slices of whole-wheat toast.

Waffles - Cardio Fuel

Waffles are great breakfast choice if players are going to be running in the morning, since eggs could turn stomachs. They provide carbs for quick energy, and make a nice "plate" for fruit. Skolnik recommends players top waffles with fruit and nuts, to sneak in important vitamins and more protein. The waffles should be cooked with enriched wheat flour, and go easy on the butter.

Iron it out: Try this recipe for buttermilk waffles. Use a waffle iron. Top with blueberries, strawberries, bananas, and nuts instead of syrup loaded with high-fructose corn syrup.

Go on to the next page to find out more healthy foods eaten by the NFL...

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